Nicole Di Nardo Nutrition

Nicole Di Nardo Nutrition Food-obsessed Italian Girl on a Mission to help you reach your optimum health goals through delicious eating. Personal Nutrition Consultant.

Specializing in anxiety, thyroid, blood-sugar management and digestion with a delicious approach to personalized meal plans. Discounted online consultations available at your convenience. In person consultations at Full Function Rehabilitation & Wellness Center in Woodbridge.

Dear friends, I have some big news to share! My little growing family has decided to make a big move…to the English coun...
11/08/2021

Dear friends, I have some big news to share! My little growing family has decided to make a big move…to the English countryside. We bought a little cottage in the South West in a charming village called Broughton Gifford, where my husband grew up. We’re so pleased to be here, surrounded by family, friendly neighbours, lush greenery and to be so close to Bath. I will continue working with nutrition clients virtually as I have for the past few years, and will continue to focus on my Canadian clients. Stay tuned for more about our new British country life !

When old friends come to see the baby, but bring you oysters to satisfy a 9 month hiatus. Those are the real ones .rise....
09/23/2020

When old friends come to see the baby, but bring you oysters to satisfy a 9 month hiatus. Those are the real ones .rise.flow 🙌

Postpartum snack and the best way to get a natural source of iron. This creamy chicken liver mousse from with lingon be...
08/24/2020

Postpartum snack and the best way to get a natural source of iron. This creamy chicken liver mousse from with lingon berry jam (super high vitamin c) will improve the absorption of the iron. Helping to rebuild the blood lost in delivery, as well as support my liver which is processing ALLLLL the hormones right now, let me tell you. The best way to support your liver is to provide it with all the building blocks it’s made of, by eating liver ! If you’ve ever been turned off by liver, trust me, try this mousse with jam from , GF Mary’s crackers and finish with flake salt . It’s creamy, buttery, and so nutrient-dense it’s insane 💪

Baby Isla Rose Taylor is here! All 7lbs and 12oz of her. Myself and are just in a perpetual state of bliss and awe.
08/20/2020

Baby Isla Rose Taylor is here! All 7lbs and 12oz of her. Myself and are just in a perpetual state of bliss and awe.

Optimize your kids immunity with this nutritionist designed supplement plan and cookbook for ages 4+. Preparing for sch...
08/16/2020

Optimize your kids immunity with this nutritionist designed supplement plan and cookbook for ages 4+. Preparing for school in this time May be one of the most difficult and scariest tasks of parenting. But it doesn’t have to be. Your best defence is a good offence. What you’ll receive:
✨15% off professional grade children’s immune supplements delivered to your door.
✨Digital cookbook including 20+ immune boosting recipes
✨Dietary recommendations
✨Lifestyle recommendations.

➡️link in bio to get the whole package for $20

Me and my darling with Queen Anne’s Lace. These gorgeous wild and medicinal flowers were on the tables at our wedding. N...
08/13/2020

Me and my darling with Queen Anne’s Lace. These gorgeous wild and medicinal flowers were on the tables at our wedding. Not only do they look like delicate lace, but they are related to the carrot family aka wild carrot ! Being part of the umbellifer family, it can be hard to distinguish if it wasn’t for those carrot looking leaves, carrot smelling roots and teensy red flower in the middle. Their medicinal properties are mainly for the urinary system: lowering inflammation from cystitis as a powerful diuretic and carminative meaning it’s soothing. All parts of the plant are edible. PLEASE BE SURE TO PROPERLY IDENTIFY before using, as there are some poisonous umbellifers that looks similar.

6 dates a day in the last month of pregnancy has been shown to cut labour time in half! These oat date bars are a delici...
08/03/2020

6 dates a day in the last month of pregnancy has been shown to cut labour time in half! These oat date bars are a delicious way to get my daily fix. Here’s the recipe a
✨ INGREDIENTS
☀️1 1/2 cup oats (divided)
☀️1/2 cup unsweetened coconut
☀️5-6 Medjool dates (4 ounces of pitted dates)*
☀️1/2 cup walnuts
☀️1/4 teaspoon sea salt
☀️1/2 teaspoon baking soda
☀️1 egg
☀️2 tablespoons ground flax
☀️1/4 cup coconut oil
✨Date Layer
☀️18 Medjool dates (12 ounces of pitted dates)*
☀️1 teaspoon lemon juice
☀️1/4 - 1/2 teaspoon sea salt (I like 1/2, but begin with 1/4 and add to taste)

✨INSTRUCTIONS

1️⃣Preheat oven to 325º F.
2️⃣Add 1 cup oatmeal to a food processor bowl, and process until a flour forms.
3️⃣Add coconut, dates, sea salt and baking soda, and process until the dates are fully broken up. I find it easiest to process if I break the dates into quarters (if using large medjools) as I am tossing them into the processor.
4️⃣Last, add the remaining 1/2 cup of oatmeal and the walnuts, and pulse 8-10 times until the walnuts are chopped but still a bit chunky.
5️⃣To the dry ingredients in the food processor, add the egg, flax and coconut oil, and pulse until combined. This mixture is the base and the top layer of the bars.
6️⃣Reserve 1/2 cup of oatmeal mixture to use as a topping.
7️⃣Line an 8 x 8 pan with baking paper. Add the oatmeal mixture to the pan, and press down into an even layer. I use a pastry roller to pack down the bottom layer.
8️⃣Rinse out the food processor, and add date layer ingredients. Pulse 10-15 times, until the dates are broken up. Then, process for another 3-4 minutes, until the dates take on a light, whipped caramel color. If you soaked the dates, this process should be very easy. If your dates were soft, so you opted not to soak them, and they are not whipping up nicely, you can add 1-2 tablespoons of hot water to help them process smoother.
9️⃣Add the date layer on top of the cookie layer, and press down into an even layer. Using wet hands will keep the layer from sticking and pulling up the cookie layer.
🔟Crumble the reserved 1/2 cup of oatmeal mixture over the top.
1️⃣1️⃣Bake for 18 minutes.

Thanks .emilyrotella for this great post! I was just sharing the half life effects of coffee with a client yesterday. C...
07/28/2020

Thanks .emilyrotella for this great post! I was just sharing the half life effects of coffee with a client yesterday.
Caffeine can make you more awake or wake you up but 1/2 life for the average person is 5-6 hours, meaning 50% of the caffeine that you had is still circulating after this time. Let’s say that you have a cup of coffee at 2pm, 1/4 of that could still be affecting your brain at midnight making it harder to fall asleep or stay asleep. Caffeine can also change the quality of your sleep. It can actually decrease the amount of deep non-REM sleep (the restorative deep sleep) which means you can wake the next morning feeling unrefreshed and unrestored. Which can then lead us to reach for 2 cups the next day.

Alcohol is one of the most misunderstood sleep aids. Because it is a sedative many of us assume that it can help us fall asleep but alcohol can fragment your sleep, can block your REM (dream sleep), can trigger the sympathetic nervous system (fight or flight response) and wake you more frequently during the night.
Sleeping with Science How Caffeine and Alcohol affect your sleep by Matt Walker

Challenge accepted!
07/28/2020

Challenge accepted!

Preggo summer sipper: nettle and red raspberry leaf infusion and a splash of pure cranberry, which keeps the uti’s at ba...
07/28/2020

Preggo summer sipper: nettle and red raspberry leaf infusion and a splash of pure cranberry, which keeps the uti’s at bay and increases iron absorption with the vit c content. Red raspberry leaf tea has been associated with shorter labour time as it’s a powerful and safe uterine tonic. I love how much a raspberry looks like a uterus when you think about it 🤯
The important thing is to make a proper herbal INFUSION. You can’t just get raspberry tea in a tea bag. You need about 2oz herbs to 2-4 cups boiling water steeped for 8 hours min. That’s a herbal infusion 🙌

I’ve been putting salt In my smoothie every morning. Today I forgot and I got light headed, tired and felt all the feel...
07/27/2020

I’ve been putting salt In my smoothie every morning. Today I forgot and I got light headed, tired and felt all the feels associated with low blood pressure. Low blood pressure is super common, and it’s often associated with times of high stress or adrenal fatigue. Mineralcorticoids are the hormones that regulate salt and water balance in the body. Guess who secretes those? Your hard working adrenal glands ! Salt is an ESSENTIAL mineral. If you’re eating a diet free or processed foods, it’s imperative to add natural salt to your diet, even if you have high blood pressure. My favourite is Celtic grey salt, but anything with a wide variety of minerals beyond the sodium chloride found in table salt.

Ways to support your mental health during these anxious times. 1️⃣Limit the news. Once is more than enough. Stay connect...
07/10/2020

Ways to support your mental health during these anxious times.
1️⃣Limit the news. Once is more than enough. Stay connected, but remember that fear and click-bait sells. This can impact your perspective and result in a negative outlook throughout the whole day.
2️⃣Practice gratitude. Write down or stare out loud 5 things you’re grateful for everyday. The perspective shift is often immediate.
3️⃣Journal. Get your frustrations out on paper, or even better a word document. Don’t judge, just let your thoughts and fears flow. Then close it up. We need to express our fears otherwise that ruminate, affecting sleep and peace of mind.
4️⃣Give Permission to pause. Think about it, if your mind is racing all day, and then you have highly active dreams, when does you mind get a break ? Meditation is the best for this, but you can also take 5 minutes a day to notice your physical sensations. Pay attention to sounds, your body against the chair, your breath, smells around you. When you eat, pay attention to the texture, tastes and sensations in your body.
5️⃣Take a nature break. Immersing yourself in nature is proven to reduce stress hormones like cortisol. Take a nature hike, this is the best time for summer florals! Download an app like ‘picture this’ to identify the different wild flowers.
6️⃣Lavender essential oil. You can diffuse it, and drops to water spray bottle and make a room spray or mix with a carrier oil and inhale, using it on your face too. Proven to reduce acute anxiety.
7️⃣Safely socialize. We are social beings. Call a good friend and talk about something POSITIVE! Go on a date. Be with your people.
8️⃣Adaptogens. These are natural medicinal plants that limit the negative physical affects stress can have on your body. My favourite right now is ashwaghanda because it’s relatively safe for most people and very effective. I also love medicinal mushrooms like reishi and cordyceps that not only improve my immune system, but also help me to adapt to stress better.
9️⃣Don’t forget to check in with your people. Anxiety, depression and isolation is rampant right now.
🔟Sleep hygiene. 1 hour tech free before bed.

I will pause all personal content in all social media formats to amplify the voices that need to be heard. I take this o...
06/02/2020

I will pause all personal content in all social media formats to amplify the voices that need to be heard. I take this opportunity to listen, learn and support.

Lattes? Cheese? Ice cream? Chocolate? Chips? Think about the one food you CAN’T give up. What is that food giving you? W...
03/10/2020

Lattes? Cheese? Ice cream? Chocolate? Chips? Think about the one food you CAN’T give up. What is that food giving you? Why does it have a hold on you? Can you be happy without chocolate or coffee ? Eliminate that food from your diet for two weeks. You’ll feel a new sense of empowerment about how you view food. Break up with your food addiction and see how your food choices change.

Last nice I was craving spiced meat Kofta: here’s the result ⏺1 lbs ground beef ⏺1 lbs ground pork ⏺1 celery stalk ⏺1 re...
03/10/2020

Last nice I was craving spiced meat Kofta: here’s the result

⏺1 lbs ground beef

⏺1 lbs ground pork

⏺1 celery stalk

⏺1 red onion

⏺4 cloves garlic

⏺1/2 bunch fresh parsley (or whatever herbs you have)

⏺1 handful fresh basil

⏺1 handful fresh mint
⏺4 tbsp Pepita seeds

⏺1 tsp sea salt

⏺1/2 tsp fresh ground pepper

⏺1 1/2 tsp ground allspice

⏺1/2 tsp ground cayenne

⏺1/2 tsp ground cardamom

⏺1/2 tsp sumac

⏺1/2 tsp ground nutmeg

⏺1/2 tsp paprika

1️⃣In a good processor, add chopped red onion, celery, garlic, all fresh herbs, pepita seeds, salt, pepper and all the dry spices.
2️⃣Pulse until well combined and onion is in small pieces, about 30sec
3️⃣Empty mix into a medium sized mixing bowl. Add ground meat and combine using your hands. Make sure it’s well incorporated.
4️⃣Take about a tennis sized ball of meat and wrap Around the top end of a wooden skewer, rounding in your hand until it looks like a chubby sausage on a stick. Do this until you’ve used up the meat mix.
5️⃣On a cast iron grill pan set to medium heat, lightly brush with olive oil. Working in batches, place skewers on grill until underside begins to take colour. Then rotate, about 2 min per side. You can also bake at 350 F for 25-30min
6️⃣serve with rice, yogurt and a bunch of fresh herbs like parsley and basil

Happy international women’s day ! This cookbook club we focused on fellow Torontonian and food stylin master . I was the...
03/08/2020

Happy international women’s day ! This cookbook club we focused on fellow Torontonian and food stylin master . I was the winner this time with her panettone cardamom French toast with bourbon caramel and spiced peaches

Another baking sesh with Raven. Today we learned to use apple sauce as a natural sweetener and four different gf flours!...
11/20/2019

Another baking sesh with Raven. Today we learned to use apple sauce as a natural sweetener and four different gf flours! Adapted from Recipe for baked vegan chocolate donuts 🙌

Ingredients:

For the doughnuts:

1/2 cup oat flour
1/2 cup sweet rice flour
1/4 cup pure cane sugar
1/4 cup unsweetened cocoa powder
2 tablespoons chestnut flour
2 tablespoons coconut flour
2 eggs
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup unsweetened almond milk
1/4 cup unsweetened applesauce
3 tablespoons olive oil

For the chocolate frosting:

2-3 tablespoons unsweetened almond milk
2 tbsp maple syrup
3 tablespoons coconut oil
1/4 cup cocoa powder
sprinkles, for garnish

Directions:
Preheat oven to 350F and grease a doughnut pan.
For the doughnuts: Combine the dry ingredients in a large bowl and stir until combined. In another bowl, whisk all of the wet ingredients (milk, applesauce, oil) together until fully combined.
Pour the wet mixture into the dry ingredients and stir with a wooden spoon until just combined, being careful not to overmix (stop when you no longer see dry flour). Let batter sit for 5 minutes. Do not stir after this point. The batter will be very thick and not pourable.
Spoon the batter into the doughnut molds, filling to just below the top of each mold (3 to 6 mm) from the top. Lightly smooth out the top of the batter with a small silicone spatula. Do not pack the batter down.
Bake for 18-23 minutes. A toothpick inserted into the centre should come out clean (unless you stab it into a melted chocolate chip, that is!). Let cool in the pan for 5 minutes. Slide a thin spatula around the edges of the doughnut to help loosen them out. Then place on a cooling rack and allow to fully cool before topping.
For the frosting: Add the frosting ingredients into a medium bowl and mix over a double boiler until smooth, adjusting the amount of milk or sugar, if necessary. Once cooled, Dip the donuts into glaze and garnish with sprinkles, if desired.
@ Toronto, Ontario

Black walnuts are in season ! This is some powerful medicine, famously used to purge parasites by Dr. Hulda Clark. Anti ...
10/20/2019

Black walnuts are in season ! This is some powerful medicine, famously used to purge parasites by Dr. Hulda Clark. Anti fungal as well; this can help issues with Candida. It also helps to release bile, improving digestion and fat metabolism. When fat metabolism is functioning well, fat-soluable hormones (aka estrogen) are more balanced. Check out my story To see how to make a tincture.
medicine

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